Comparing Nutrients in 14 ounces Spinach VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.15% 91kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.82% 0.6g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	116% 44g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	207% 1861μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	56.2% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	192% 770μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.06mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1597% 1917μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39.3% 393mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	134% 10.8mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.8% 194mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Spinach vs Roasted Sunflower Seeds:

• Raw Spinach has more Vitamin A, 20.1 times more Vitamin C and 178.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 9.7 times more Vitamin B3, 108.3 times more Vitamin B5, 4.1 times more Vitamin B6 and 12.9 times more Vitamin E than Raw Spinach.
• Both Raw Spinach and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Spinach vs Roasted Sunflower Seeds:

• Raw Spinach has 1.4 times more Calcium, 26.3 times more Sodium and 76.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.1 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 23.6 times more Phosphorus, 1.5 times more Potassium, 79.3 times more Selenium and 10 times more Zinc than Raw Spinach.

Comparison of macro-nutrients per 14 ounces:

• Raw Spinach has 2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 25.3 times more Energy, 127.7 times more Fat, 82.8 times more Saturated Fat, 1260.8 times more Omega 6, 6.6 times more Carbohydrate, 6.5 times more Sugars, 5 times more Fiber and 6.8 times more Protein than Raw Spinach.
• Both Raw Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.